TLDR;
This video explains how simple finger and toe exercises can stimulate the brain, delay cognitive decline, and improve hand and foot flexibility. It differentiates between "depth operation" and "connecting knowns" in cognitive training and emphasizes the importance of learning new things to challenge the brain. The video also provides practical demonstrations of finger and toe exercises, highlighting their benefits for various conditions, including stroke recovery and improving focus in children.
- Finger exercises can stimulate the brain and delay cognitive decline.
- Toe exercises can strengthen the feet, prevent foot problems, and improve knee health.
- Learning new things and challenging the brain is crucial for maintaining cognitive function.
手指靈活延緩大腦退化！訓練別忘了腳趾 [0:57]
The presenter introduces the concept that finger dexterity is closely linked to brain function, citing research that shows stimulating the fingers can delay brain aging. She mentions that activities like playing musical instruments or creating art are beneficial due to the finger movements involved. The expert emphasizes that training the feet is also important, as lack of foot exercise can lead to collapsed arches, plantar fasciitis, and knee problems. Exercising the toes can strengthen the core of the foot, reducing knee and foot pain.
腳趾操示範1：腳趾彎曲 [2:01]
The instructor demonstrates the first toe exercise, focusing on arch movement. She explains that simply curling the toes uses the muscles in the lower leg and doesn't train the arch muscles. To properly train the arch, one should avoid curling the small toes and instead keep the ball of the foot pressed to the ground while lifting the arch. This involves consciously moving the ball of the foot towards the arch. The exercise can be performed for 10-15 repetitions, 2-3 sets, and can be progressed to a standing position or incorporated into squats while maintaining the arch.
腳趾操示範2：腳趾頭下壓 [3:04]
The second toe exercise involves differential toe movement, which is more challenging. The demonstrator advises keeping the entire foot flat, then lifting all toes. Next, place the little toe down while keeping the other toes raised, followed by placing the big toe down while lifting the remaining toes. When done correctly, the foot from the big toe to the heel should form a straight line, which can help correct hallux valgus (bunion). This exercise involves lifting and pressing the toes and can be done for 10-15 repetitions in 2-3 sets. If cramping occurs, it indicates weak foot muscles that need more training. The exercise can also be practiced in a standing position.
腳趾操示範3：腳趾不同步 [4:24]
The third toe exercise involves moving the big toe and the other four toes in opposite directions. Press the big toe down while lifting the other four toes, then alternate. This exercise is relatively simple and can be practiced standing. As proficiency increases, try pressing four toes down while lifting the big toe, alternating the movement. This helps strengthen the core of the foot and prevent plantar fasciitis and knee degeneration.
認知是什麼？你訓練對了嗎？ [5:17]
The expert defines cognition as a mental process similar to a computer running calculations. There are two types of cognitive processes: "depth operation" and "connecting knowns." Depth operation involves thinking and problem-solving, like solving math problems or recommending local dishes. Connecting knowns involves recalling previously learned information, such as remembering a birthday or family member's name. While distinct, these processes can overlap. For example, recommending three Taiwanese snacks is connecting knowns, but recommending ten requires depth operation.
要能有效刺激我們的神經迴路有哪些條件嗎？ [7:02]
To effectively stimulate neural pathways, the activities must be novel and challenging to the brain. Otherwise, the activity becomes a reflex, like eating or using a phone. Learning new things, such as AI programming, can be very challenging and beneficial for brain training. Finger exercises can also help, especially for stroke, dementia, and Parkinson's patients, as well as those recovering from hand injuries. Even unilateral exercises can benefit stroke patients by stimulating the brain and aiding the affected side.
學習新知不間斷，刺激大腦神經迴路 [7:41]
The expert shares examples of finger exercises suitable for stroke patients, such as opening and closing the hand or making a cat claw shape. Remembering the sequence of these movements requires brain effort. Research suggests that training the healthy side of the body can also help the affected side due to the brain's control mechanisms. However, it's important to continue exercising the affected side to prevent disuse atrophy.
2招手指操激活大腦！與十巧手差在哪？ [9:21]
The expert differentiates finger exercises from traditional hand exercises like "Shi Qiao Shou" (十巧手), noting that finger exercises involve different movements for each hand, requiring more brain engagement. She demonstrates an exercise where one hand makes an "OK" sign while the other shows three fingers, then switches. This exercise can be made easier by first practicing each hand separately before combining the movements. Another exercise involves alternating between touching the head and shoulders, which can be done with one or both hands. The expert recommends doing these exercises for about ten minutes a day, three to five days a week, and encourages family members to do them together, including children, to improve coordination and impulse control.
